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Arepas vs white bread

Arepas and white bread have the same estimated satiety score: 1 out of 5. White bread provides more protein per calorie: 3.3 g per 100 kcal, versus 2.5 g for arepas.

Two everyday breads for breakfast and meals.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 168070 and 174924

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Key differences

  • White bread provides more protein per calorie: 3.3 g per 100 kcal, versus 2.5 g for arepas.
  • Arepas have fewer calories: 219 kcal per 100 g, versus 266 for white bread, so the same calories come with more grams of food.
  • They have similar fiber: 2.6 g per 100 g for arepas and 2.7 g for white bread.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Arepa (unleavened cornmeal bread), restaurant; White bread.
NutrientArepasserving: 90 g (3 oz)White breadserving: 40 g (1.5 oz)Difference
Calories219 kcal per 100 g (3.5 oz)197 kcal per serving266 kcal per 100 g (3.5 oz)106 kcal per serving+47 kcal per 100 g (3.5 oz)−91 kcal per serving
Protein5.5 g per 100 g (3.5 oz)4.9 g per serving8.9 g per 100 g (3.5 oz)3.5 g per serving+3.4 g per 100 g (3.5 oz)−1.4 g per serving
Carbohydrates37.1 g per 100 g (3.5 oz)33.4 g per serving49.4 g per 100 g (3.5 oz)19.8 g per serving+12.3 g per 100 g (3.5 oz)−13.6 g per serving
of which sugars0.9 g per 100 g (3.5 oz)0.8 g per serving5.7 g per 100 g (3.5 oz)2.3 g per serving+4.8 g per 100 g (3.5 oz)+1.5 g per serving
Fiber2.6 g per 100 g (3.5 oz)2.3 g per serving2.7 g per 100 g (3.5 oz)1.1 g per serving+0.1 g per 100 g (3.5 oz)−1.3 g per serving
Fat5.4 g per 100 g (3.5 oz)4.8 g per serving3.3 g per 100 g (3.5 oz)1.3 g per serving−2 g per 100 g (3.5 oz)−3.5 g per serving
of which saturated2.9 g per 100 g (3.5 oz)2.6 g per serving0.7 g per 100 g (3.5 oz)0.3 g per serving−2.2 g per 100 g (3.5 oz)−2.3 g per serving
Water50.8 g per 100 g (3.5 oz)45.7 g per serving36.4 g per 100 g (3.5 oz)14.6 g per serving−14.4 g per 100 g (3.5 oz)−31.2 g per serving
Protein per 100 kcal2.5 g3.3 g+0.8 g
Estimated satiety (1 to 5)1 / 51 / 50
Holt satiety index (white bread = 100)not measured100—

In bold, the value more favorable to satiety when the gap is clear. Difference: White bread minus Arepas. Source: USDA FDC 168070 and 174924.

Per typical serving

With typical servings, 90 g (3 oz) of arepas have about 197 kcal and 4.9 g of protein, and 40 g (1.5 oz) of white bread about 106 kcal and 3.5 g.

To get 20 g of protein you would need about 365 g of arepas (799 kcal) or about 226 g of white bread (601 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Arepas and white bread have the same estimated satiety score: 1 out of 5.

White bread is the reference food, at 100, of the Holt satiety index (1995); arepas were not measured in that study.

  • Arepas: Calculation: 1 (base) + 0 (moderate energy density: 219 kcal/100 g) + 0 (protein: 2.5 g/100 kcal) + 0 (fiber: 1.2 g/100 kcal) + 0 (solid food with 50.8 g of water, under 70) = 1.
  • White bread: Moderate energy density.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Arepas

  • If you want to eat more grams for the same calories: 219 kcal per 100 g.

White bread

  • If you want more protein per calorie: 3.3 g per 100 kcal.
  • If you prefer a lighter typical serving: about 106 kcal in 40 g (1.5 oz).

On a GLP-1 medication

Arepas. None of our GLP-1 tags apply to this food.

White bread. None of our GLP-1 tags apply to this food.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Arepas: every nutrient, frequently asked questions, and similar foods.
  • White bread: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Restaurant, Latino, arepa (unleavened cornmeal bread) (FDC ID 168070).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, white, commercially prepared (includes soft bread crumbs) (FDC ID 174924).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .